“Saving Your Hands…”

Re-Post…

First… Did Anybody Take Home Ryker’s Box… The Small Plastic Black One He Uses For Box Jumps?!?! It’s Usually On His PlatForm With All His Plates/DBs/KB & SkateBoard…

And Second… MEMORIAL DAY MURPH!!!

Next Monday, May 27th, Is Memorial Day… And Once Again… We Will Be Performing Our Annual “Memorial Day Murph” WOD!!!

We Will Host 1 Session @ 9AM… I Will Change The Schedule After The 8AM Session This Friday… And I Will Also Put Up A Spot To Sign Up On The WhiteBoard…

Please Be Early As There Will Not Really Be A “Group” Warm Up…

After A Group Pic & After The Playing Of “Taps”… Everyone Will Head Outside… And Then…

“3…2…1…GO!!!”

1 Mile Run… 100 Pull Ups… 200 Push Ups… 300 Air Squats… 1 Mile Run… All While Wearing A Vest…

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One Way To Break Up “Murph”… “The Classic…”

For Time:

1 Mile Run…

Then… For a Total of 20 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats…

Then… 1 Mile Run… TIME!!!

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Again… During The Week… I Will Put Up Different Variations & Different Ways You Can Break Up “Murph”… For All Variations… You Must Start & End With A 1 Mile Run… It’s The Middle 3 Movements That You Can Break Up…

Also… Next Week Is Supposed To Be 80% Week… 3 Sets of 3 Reps… We Will Still Perform The Strength But On Different Days… Tuesday Will Be OverHead Squats… Wednesday Will Be Push Jerks… Thursday Will Be DeadLifts…

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ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min X 5 Mins:

3 Push Jerks @ 75%

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MetCon…

***DB “Shoulder To OverHeads”… Pick Your Poison…***

***Double Unders… Rx’d… MOD: Alternating Singles w/ 1 Burpee Penalty…***

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For Time…

21 DB “Shoulder To OverHeads”

42 Double Unders

21 Jumping Pull Ups

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15 DB “Shoulder To OverHeads”

30 Double Unders

15 Jumping Pull Ups

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9 “Shoulder To OverHeads”

18 Double Unders

9 Jumping Pull Ups

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5 “Shoulder To OverHeads”

10 Double Unders

5 Jumping Pull Ups

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0 “Shoulder To OverHeads”

100 Double Unders… Straight Shot DB Farmer’s Carry…TIME!!!

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3…2…1….GO!!!

Mando

5.20.2024 WOD & Scores…